food list while pregnant

A Handy List of Foods to Eat When Pregnant - and What to Avoid

© Copyright 2019 St. Joseph Communications.

Being Pregnant

From tuna and soft cheeses and deli meat to caffeine, this is what is safe to eat and what you need to eat while you are pregnant.

By February 1st, 2018

Photo: iStockphoto

Pregnancy comes with many-especially when it comes to food. Suddenly, you are anxious to read the label and googling materials in stores and in restaurants. Is this fish contain too much mercury? How much coffee that I could have-or should I switch to decaf? Are all safe pasteurized cheese? While some pregnancy food rules cut and dry, others do not, and all suggestions and these sometimes-conflicting information-can really depends on who you ask. So here's what you need to know.

Fish and seafood -At least two servings a week of low-mercury fish (eg salmon, herring, trout, mackerel, and tuna canned 1 to 2 times per week) -Thoroughly cooked seafood and shellfish -Vegetarian-cooked seafood or sushi (eg California roll, unagi, shrimp nigiri) Tip:. Check out the advice before consuming locally caught fish

Eggs -Eggs cooked until firm yellow -Prepared products made with pasteurized eggs (eg, cookie-dough ice cream, mayonnaise) Tip: Use pasteurized egg products in recipes that call for raw eggs

Fruits and Vegetables. -Well-washed raw fruits and vegetables

Meat -Fresh meat fully cooked Dried and salted deli meats (such as salami, pepperoni dry) -Other meat shop when heated to steaming hot

Cheese -Pasteurized hard cheeses (such as cheddar, Swiss, Parmesan, colby) -Processed soft and semi-soft cheeses (eg, cream cheese, cottage cheese, mozzarella) Tip:. Check the labels of hard cheeses and processed to make sure they are pasteurized

Fish and seafood -Higher-mercury fish (eg fresh or frozen tuna, shark, swordfish, marlin, orange roughy, escolar) -Undercooked or raw fish, raw seafood or raw shellfish -Each clam shells (such as mussels, clams that have not opened during cooking) -Refrigerated smoked seafood (canned is OK)

Eggs -Raw or undercooked eggs or egg products -Hidden source of raw eggs: a few eggnogs, Hollandaise sauce, homemade raw cookie dough, homemade caramel, homemade Caesar dressing

Fruits and vegetables -Raw sprouts (eg, beans, alfalfa, clover, radish)

Tip: Cook all sprouts thoroughly

Meat. -Non-dried deli meats (eg turkey breast, ham, bologna) pate and meat spreads -Refrigerated (but canned OK)

Tip: Order a steak and burger "well done," or use a meat thermometer to make sure meat is cooked through

cheese. -Unpasteurized and raw milk cheese -Pasteurized soft and semi-soft cheeses that are not processed, including brie, camambert, blue-veined cheese, Mexican-style cheeses such as queso fresco, and soft goat cheese or chèvre

More recently, medical experts have noticed that some pregnant women have become too much when it comes to fish, steering clear of any of the food that they need the most. pregnant women have long warned about fetal exposure to mercury in fish. But after the US Food and Drug Administration (FDA) analysis of 1,000 pregnant women showed that 21 percent had not eat fish at all in the previous month, the FDA released a draft of updated guidelines in June to encourage women who are trying to become pregnant, are pregnant or are breast-feeding for eat more fish-between eight and 12 ounces (226-340 grams) per week. (That's about two to three servings.) Health Canada only recommends all women who could become pregnant, are pregnant or breastfeeding consume at least 150 grams, or two servings, cooked fish per week. .related-article-block {display: inline-block; width: 300px; padding: 0.5rem; margin-left: 0.5rem; float: right; border: 1px solid # ccc} @media (max-width: 525px) {.related-article-block {float: none; display: block; width: 280px; margin: 0 auto 2rem}}

While methylmercury (the form present in fish) is toxic to the central nervous system of the fetus, low fish in mercury are very safe to eat during pregnancy, said Lianne Phillipson-Webb, a nutritionist based in Toronto, author and Sprout owner the right, which specializes in prenatal and family nutrition. In fact, it's really important to keep the fish eat. fatty fish such as herring, mackerel, salmon, sardines and trout-offer the best source of omega-3 fatty acids (particularly DHA and EPA), which is very beneficial to fetus. "They help to feed and improve both neurological and early visual development of infants," added Phillipson-Webb. During the past nine months, avoid fish higher in mercury, said Health Canada spokeswoman Leslie Meerburg, such as fresh or frozen tuna, shark, swordfish, marlin, orange roughy and escolar. Typically, the larger the fish, the higher on the food chain and the higher levels of mercury. (. Fish Big eats small fish, and the content of mercury to accumulate in their bodies)

Pregnant women should also be very careful of food-borne illnesses, and there are many sources: seafood raw or undercooked, raw meat and eggs, non-dried deli meats, hot dogs cooked, refrigerated pates and meat spreads, raw sprouts, soft cheese and semi-soft, unpasteurized juice and cider, honey is not pasteurized and raw fruit and vegetables are washed.

.newsletter-registration-widget {display: inline-block; width: 300px; padding: 0.5rem; margin-left: 0.5rem; float: right; border: 1px solid # ccc} @media (max-width: 525px) {.newsletter-registration-widget {float: none; display: block; width: 280px; margin: 0 auto 2rem}} food-borne illnesses can be more dangerous when you are pregnant, because the immune system must descend set to host the fetus, Phillipson-Webb said. If pregnant women infected with listeria bacteria, they are 20 times more likely than other healthy adults to develop listeriosis. Heather Lovelace, a registered dietitian who set the standard nutritional practices for the care of women and children at the Hospital of the BC Women's Hospital and BC Children in Vancouver, notes that even if the symptoms mother mild, some food-borne illnesses can cross the placenta and infecting the baby. Incidence of listeriosis light, for example, occurs in about three days after exposure, or, for a more serious version of the disease, up to 70 days after. (Flu-like symptoms, fever, headache, nausea, vomiting and diarrhea) can be in the first trimester, stillbirth or sick newborn

Protect yourself and your baby often means a few tweaks to. your routine. Wash all fruits and vegetables well, even if they are organic. (Phillipson-Webb recommends using a wash vegetables, not just rinsing with water.) The meat, eggs, seafood, hot dogs and sprouts should be thoroughly cooked (which means no steak medium-rare or sunny side up eggs). Love sushi? You can switch to a vegetarian or seafood selection cooked, like a California roll, unagi (eel) rolls or shrimp nigiri (but skip the spicy tuna and salmon rolls). And if you suddenly desire turkey melt, only hot deli meats to steaming hot throughout. Honey is fine if it's pasteurized, but expressed cooled smoked salmon, pate, meat spreads (except canned), and unpasteurized juice and cider.

The cheeses were a little-OK, a lot-more complicated. All milk sold in Canada must be pasteurized and therefore safe, while cheeses made from raw or pasteurized milk is available and should be avoided. But even soft and semi-soft cheeses made with pasteurized milk (eg, brie, Camembert) is considered as a risk for listeriosis, noting Lovelace. "Listeria can grow in the refrigerator and freezer temperature even," he said. Soft and semi-soft cheeses higher humidity and lower salt and acid, so that the bacteria can grow and cause disease if the cheese is contaminated after pasteurization. "While Canada has a strong and monitoring procedures to prevent bacterial contamination during food production, the risk is minimized, but not eliminated," he said. Processed soft cheeses, such as cottage cheese and cream cheese, secure because they are packed soon. While pregnancy websites like BabyCenter.ca and Motherisk.org stating that the product pasteurized, shelf-stable packaged as feta, mozzarella and ricotta tub was fine to consume, Health Canada errs on the side of caution and recommends avoiding them. (They're a lower risk of brie and Camembert, but there is still some risk of listeriosis.)

The coffee was a concern for many pregnant women. Caffeine has been linked to low birth weight, so that Health Canada advise. (This may not be a problem if you are suffering from morning sickness ;. Many women do not want coffee when they're feeling sick) "Caffeine will cross the placenta to the baby and have a stimulating effect," says Phillipson-Webb. But it is important to note that not all caffeinated coffee alike. "The caffeine content of coffee varies according to the type and method of preparationaration, "Lovelace said, adding that the drip coffee contains most (typically 140-240 mg of caffeine per eight ounces, or 240 mL), followed by coffee brewed, then instant. As a general rule, pregnant women can have two small cups of coffee brewed every day. But be aware of other sources of caffeine, such as pop and chocolate, and some mug cup size holds the equivalent of two cups of coffee. (A Starbucks grande brewed coffee, for example, which holds 16 oz. Or 473 ml, had 330 mg of caffeine-on max daily.) Without caffeine can help satisfy their cravings after you reach your daily limit and you may want to

brewed coffee, 8 oz (240ml) :. 95-200mg

brewed decaf, 8 oz (240ml): 2-12mg

Instant coffee, 8oz (240ml): 27-173mg

Instant decaf, 8 oz (240ml): 2-12mg

Espresso shot, 1oz (30ml): 47-75mg

latte or cappuccino, 16oz (480ml): 63-175mg

black tea, 8 oz (240ml): 14-70mg

decaf black tea, 8 oz (240ml): 0-12mg

green tea , 6 oz (180ml): 24-45mg

Chai tea latte, 16oz (480ml): 100mg

Iced tea, 12oz (355ml): 5-50mg *

root beer, 12oz (355ml): 23mg

Lemon-lime pop (like Sprite, 7Up): 0mg

Cola, 12oz (355ml): 35

Diet Cola, 12oz (355ml): 47 mg

chocolate bar: 9mg

Dark-chocolate bar: 31mg

coffee ice cream: 50-84mg *

* Depending on the brand

SOURCE: The Mayo Clinic

Th e recommendations about drinking during pregnancy varies according to country and culture. In England, the mother-to-be are advised to have less than one to two drinks a week, after the first trimester, and to never get drunk. In Canada, the official medical attitude is that no alcohol is safe to drink during pregnancy, and there is no safe time or trimester to absorb. (It is difficult to conduct ethical studies in humans to determine how much drinking causes alcohol spectrum disorder fetus, or.) While some women comfortable having a glass quaint wine, as is often accepted in Europe, experts in Canada say no amount of liquor safe.

As you prepare to welcome your wee one into the world, chances are you'll accidentally eat something that is deemed questionable or unsafe. Do not agonize-just relax, learn from it and be smart ahead.

While pregnant women should avoid homemade ice cream (as they may contain raw eggs, and the risk of salmonella contamination), toko- buy ice cream is generally safe. You may have read about some of the listeriosis outbreak associated with not properly cleaned soft-serve machine, but the risk is very low, and it does not mean you should avoid these common pregnancy craving altogether. (In the last decade there has also been an outbreak of listeria traced to celery, cabbage and melon is impossible to avoid all risks !.)

Read more:

© Copyright 2019 St. Joseph Communications.

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